Simple tips to stop running injuries in their tracks

When making a list of the sports that are most likely to cause injury, running probably wouldn't be the first activity to spring to mind. However, research by Benenden has revealed that you're actually more likely to suffer an injury through running that many other sports, including boxing, rugby and even horse riding.

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Yet, while members of the public rated running as the least likely of the sports included in the survey to cause injury, it actually proved to be the second most injury provoking exercise (behind football). To help you keep any potential running injuries at bay, we spoke to physiotherapist James Farmer for some tips.

1. Follow a periodised programme

Slow and steady wins the race, and if you want to achieve long-term goals then it's important that you stick to a sustainable training plan that doesn't run the risk of injury.

"Following a periodised programme will help you to avoid injury and give structure to your training. A good rule of thumb is the 10% rule: Don't increase your weekly training milage by more than 10%. Even this might be too much, so always opt for an amount you feel comfortable with and 5% may be more appropriate."

2. Give yourself enough time

It's one thing deciding you're going to run a race or achieve a certain goal, but it's another thing actually doing it. If you're serious about training, you're going to have to commit time and effort, otherwise the whole thing will backfire.

"The main reason I hear from people not following periodised training programme is that they don't have enough time either to train during the week or time until the event or race starts. Its important to make time during your weekly schedule to train, and to allow enough time before the event to actually complete a programme and allow the body to adapt. 12 weeks would be a minimum amount of time."

Getty ImagesChristoffer Askman

3. Always start as if you are a 'beginner'

Fitness is something that comes and goes over time, depending on various factors including your lifestyle, exercise regime and overall health. If you want to return to marathon running, for example, after a lengthy period of time off, then it's a good idea to start with a shorter race. With its picturesque, relatively flat course, the Royal Parks Foundation Half Marathon is a good race to ease yourself back into competitive running.

"Just because you used to run 35 miles a week, five years ago, doesn't mean you can jump back into it and expect to cover the same distance straight away. Take your time, start with a comfortable mileage per week and build gradually. Excuse the pun, but it's a marathon, not a sprint."

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4. Pick appropriate footwear

The wrong shoes can bring all sorts of trouble, including muscle injuries, leg damage and back pain.

"This may sound obvious, but for running, you need to use running shoes. This can be as simple as buying running shoes that feel comfortable but supportive, or as complicated as getting your running style analysed and having shoes picked for you. Either way, its an improvement on running in your old gym shoes you've dusted down from five years ago."

5. Get your running technique analysed

If you find yourself repeatedly suffering from injuries, then there's a possibility that it's being caused by the way you run. If this is the case, it's important that you seek help.

"If you're worried about previous injuries re-occurring, get your running style analysed by a professional. A good sports physiotherapist will be able to identify any problems and make suggestions on how to avoid future injuries and improve your technique."

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6. Include strength training in your programme

It's a mistake that many runners make: only ever doing cardio training instead of mixing up your workouts. This can affect your performance and leave you susceptible to injury.

"Strength training is often overlooked in running programmes and its a mistake. Strengthening the glutes, quadriceps, hamstrings and the core will provide the foundation upon which you can maintain good running technique. Most running injuries I see stem from a lack of strength and control in a number of these muscles. Strengthen them with a good resistance programme and it will help."

7. Do not ignore or try to train through injuries

The frustration of inactivity can make it tempting to train through injury. However, the more you try and push through, the more you'll be held back in the long-run.

"Don't ignore your body if it's telling you its in pain. If it doesn't get significantly better in the first few days with rest, see a physiotherapist. This is the quickest way to get you back out and training."

NetDoctor, part of the Hearst UK wellbeing network
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